Our new Tee’s are finally in!

50/50 Combined Cotton and Polyester made by American Apparrel.

These high quality, athletic fitting shirts are probably the most comfortable T-Shirts on the Planet.

Get them while it’s HOT!

Mens Athletic Grey Shirts: $25
Womens Asphalt Shirts: $25
Womens Long Tank Black: $20

*All prices are the total with tax already included.

On Sale NOW.

We have some great stuff going on right now at CFSF. We have many members working hard, day-in and day-out, and doing great things here in the gym; keep it up!

“Many times when we have high goals in sight, we may hit the wall or become discouraged, but we need to stay the course. Here is a great article I found written by one of the best wrestling coaches I know. It’s a great read if you need an extra push to stay motivated or to just keep things in perspective, enjoy…

We spend so much time training physically, which is exactly what we signed up for. But we often overlook the value of training mentally.

By the time this spring rolls around, the difference in your results will not be because you suffer from lack of conditioning, strength or skills. All things equal, the difference will be your attitude / confidence level. It is what will make the difference; it will win in the end. But you have to work at it.

It is wise to use every opportunity you can to give yourself the best chance to succeed. This means you have to pay attention, you have to be vigilant. It is not what you can do, it’s simply what you do.

Living proactively gives you a much greater control over the outcome. It is a serious miscalculation to fabricate excuses and wait for what you feel is a “perfect time,” waiting until you feel all the pieces perfectly fit together. The perfect moment will never arrive. There will always be one more piece of the puzzle that has to fall into place before we take action. The perfect moment comes about as often as winning the lottery. You have to be bold and sometimes bite off more than you are sure you can chew. One example I think of where this applies, is being proactive, forcing yourself to go farther than you think you can and beyond your comfort zone.

They say the best day to take action is today. It is not so much about this being the first day of the rest of your life, but what if it’s the last day? The candle is burning and so is your time. So my point is to take action, be it in the gym, at work, or resisting those mental constrictions that hold you back. Action will dismantle those restrictions. It will not be easy, but never confuse hard with impossible. A classic way to sabotage your plan is to needlessly delay its execution. A warrior lives by acting, not by thinking about acting.” Article by Mark Schwab

Blog Post by: Casey Mouw

Alright everyone lets focus on January now!

What are your goals for this month?

How did you do last month over the holidays?

Below is the last 3 months of comments with previous goals posted. Click on each month to learn and reflect on experience to spring you for success in the future.

Lets make this the highest number of responses for goals…EVER!

–December Goals (12 responses)
–November Goals (21 responses)
–October Goals (8 responses)

Writing a contract with yourself can help you meet health goals that you might otherwise put off.

Twenty years ago a smoking, overweight patient might waddle into the doctor’s office and wheeze, “Doc, I don’t feel right. Can you prescribe something?” The patient would walk out clutching a vial of pills–uppers to burn up calories, maybe downers to relax.

Today the health care profession is encouraging us all to take more responsibility for our own well-being. A doctor is more likely to put the prescription pad away and say, “Lose weight, stop smoking, exercise and get a good night’s sleep.”

Fine. But where do we go from there? How do we motivate ourselves to stop smoking, to end our deep commitment to chocolate and to run around the neighborhood? We know that good health relies on good habits. Now we need the right tool to help us build them.

Health care professionals and their patients around the country have discovered that “self contracts” can be successful in encouraging habit changes. By signing such a contract with ourselves–stating the objective, the time allowed to achieve the goal, and the rewards and punishments–we take a businesslike approach to being healthy. (I like to call it, taken a professional approach to your health and fitness)

“Usually written with the help of a doctor, nurse or friend, self contracts are a great way of helping patients take an active part in their health care,” says Nancy Smith, coordinator of the Gerontological Nurse Practitioner Program at the University of Colorado. “Self contracts help you pick out incentives for building good health habits and punishments for failing. They also help you anticipate and avoid harmful thoughts and actions that will knock you off the track.”

Rules:
-State the goal/objective (as many as you like)
-Empose penalities for breaking the contract: The punishment must fit the crime. The more serious your goals are to you, the penalty should be that serious
-Reward for hitting your goal